Oatmeal - Phase 1
I like to make the whole box of oats at one setting and then freeze it with berries, cinnamon, and Stevia in 1 1/2 cup serving portions. This way, I can easily remove them from the freezer and reheat in minutes when doing Phase 1 again. You can also cook steel-cut oats overnight in a slow cooker.
I like to make the whole box of oats at one setting and then freeze it with berries, cinnamon, and Stevia in 1 1/2 cup serving portions. This way, I can easily remove them from the freezer and reheat in minutes when doing Phase 1 again. You can also cook steel-cut oats overnight in a slow cooker.
- Carbohydrate 29.5689 g
- Cholesterol 0 mg
- Fat 2.664 g
- Fiber 5.3700001335144 g
- Protein 6.4676 g
- Saturated Fat 0.4384 g
- Serving Size 1 1 Serving (118g)
- Sodium 1.53 mg
- Sugar 24.1988998664856 g
- Trans Fat 0.41171 g
- Calories 163 calories
Step-by-step
- Add the oats to 4 cups of water in a large bowl.
- Cover and put in fridge to soak overnight.
- The next morning, place the mixture in a saucepan and simmer for approximately 30 minutes.
- When the oats finish cooking, top with berries, then sprinkle with Stevia and cinnamon.
Soaking steel-cut oats overnight in cold water alters their internal starch structure, reducing the subsequent simmer time by half. Whole oat groats possess a tough exterior bran layer that resists moisture penetration, which normally demands a lengthy cooking process. Hydrating them for eight to twelve hours softens this outer hull before the grain ever meets heat. Place one cup of oats into four cups of water and refrigerate them overnight. Starch molecules absorb water gradually during this resting window, allowing the endosperm to swell evenly.
Transfer the soaked grains and their soaking liquid into a saucepan the following morning. Simmer the mixture over medium-low heat for approximately 30 minutes, stirring occasionally to prevent the starches from scorching at the bottom of the pan. Fresh berries introduced at the end of cooking release distinct botanical aromas and bright acidity that contrast with the earthy, nutty profile of the warm groats. Frozen fruit can substitute when fresh berries are out of season, though thawed frozen fruit releases excess water that requires an extra minute of evaporation on the stovetop. Sweeten the porridge with pinches of ground cinnamon and stevia to balance the natural bitterness of the oat bran.
Batch cooking this base allows home cooks to freeze individual portions in airtight containers for up to three months. Reheating frozen portions requires only a splash of water and a microwave or stovetop pan. Steel-cut oats historically gained popularity in Scotland as a staple grain capable of surviving damp climates and long storage periods without spoiling.
